There is a fit & happier person inside everyone

Monthly Archives: May 2015

Memorial Day weekend, the unofficial start of summer. The long, hot, humid dog days are fast approaching, if they haven’t already arrived where you live. The perfect time to review the dos and don’ts of hot weather exercise.

The Human HVAC System 101: The human body is often compared to an efficient machine. When talking about the body’s natural cooling system, an apt comparison would be a smart phone on a battery saver setting. A phone on this setting will give priority to the most important functions of the phone, particularly the ones that don’t use up a great deal of battery power, and begin to slow or shut down other less necessary, battery-sucking functions – WiFi, web browsing, Bluetooth – as the phone gets low on power.

Similarly, keeping the core body temperature within a few degrees of normal is a major priority – a life-saving one, as a matter of fact. The body knows a rise of a mere two or three degrees in core temperature can lead to heat stroke and heat exhaustion – both of which will cause one to become very ill immediately and, if left untreated, can lead to organ failure and even death. Prior to this point, the body will shut down less necessary functions (a workout, for example) in an attempt to keep the temperature down. This process triggers other illnesses like heat cramps and dehydration, that are signals to the person to stop what she is doing and seek help.

Therefore, the body has a natural system, perspiration, that works to cool the body when internal and external factors are warming the body. Sweat glands are triggered to release water, which also contains sodium and other chemicals, on the skin’s surface. It is not the existence of the sweat on the skin that cools the body but, rather, the evaporation of the perspiration. Anything that impedes the evaporation process puts a strain on the body’s cooling system. The more the cooling system is taxed, the more priority the body gives to it, while other systems are automatically slowed or turned off.

Don’t #1: Do NOT choose the hottest time of day to workout: The myth persists: The more I sweat, the better quality my workout, the more calories burned. There is no correlation between sweat and number of calories burned.

It is true that as the heart rate rises and the longer the heart rate is in an elevated state, the more sweat one is likely to release in response and the more calories burned as compared to at rest. But, the calorie burn is related to the elevated heart rate or work output, not the generation of sweat. For example, go for a run on a cold day and you will perspire. Clearly, there is also significant calorie burn taking place. But, you probably would sweat just as much lying in direct sunlight on the beach in July. There is little to no excess calorie burn happening while sunbathing even though perspiration is high. In fact, the heart rate will slow, purposely slowing the body’s energy production.

Why? The body’s energy production comes from burning calories – expending energy releases heat as a by-product of burning calories. Remember the body’s prioritizing of systems. Whether you decide to sunbathe or go for a run at noon on a 90 degree day, your body is going to find a way to perspire to cool the body while expending the least amount of heat-producing calories as possible.

Yes, it may feel like you’re getting a great workout, but the exhaustion you feel comes from the body diverting its resources away from the cardiovascular system and muscles in order to keep the cooling system from being overrun. The more hot and humid the conditions, the harder you are working and the longer you are out, the faster you will reach the point of those warning signs – cramping and dehydration. This is not a productive or high quality workout. On the contrary, it’s a risky workout with none of the rewards.

Don’t #2: Do NOT overdress: Again, the myth persists: If I wear more clothes, I’ll sweat more and I’ll burn more calories. Wrong. You aren’t sweating more, you’re evaporating less. Remember, the body cools not from the sweat itself but from the evaporation of sweat off the exposed skin. Having skin covered impedes the evaporation process. The hotter and more humid the day, the more exposed skin you should have in order to assist the body’s cooling system.

But this isn’t just for outdoor, summertime exercise. This is also true of indoor workouts. Outdoor workouts in cold temperatures are the only workouts that require covering arms and legs in their entirety.

Don’t #3: Do NOT believe humidity is your workout buddy: Wet, heavy, still air impedes the evaporation process. Dry, breezy air is your friend. Humidity is the enemy. Put another way, running in 95 degree weather in the desert is risky; running in 85 degree weather in 85% humidity could be deadly.

The best approach is to take both heat and humidity into consideration before deciding to exercise outdoors. Weather websites and apps will post current temperature and relative humidity. An easier indicator to use is a third number often posted, sometimes called the “feels like”, “real feel” or the wet bulb globe temperature (WBGT). WBGT is derived from a formula that takes into consideration temperature, humidity and radiant heat. See below for the guidelines on exercise using the WBGT.

If you workout indoors in an un-air conditioned environment, it’s essential to use fans blowing directly on the body to assist in the evaporation process when the air temperature and humidity levels are high.

Hydration: 2 hours prior to exercise drink 17-20 oz of water. Sip water while exercising – approximately 7-10 oz every 10-20 minutes. Following exercise, drink 16-24 oz for every one-hour period of your workout. In this circumstance, it’s okay for a recreational exerciser to have a sports drink post-exercise that contains sodium and electrolytes which are also diminished while working out in heat and humidity.

Time of Day: Avoid the hottest time of day when sunlight is direct and shade is in short supply – 11am to 5 pm. Opt for right after sunrise or just before sunset when the sun is low on the horizon. Keep an eye on the sky and forecasts, high heat and humidity increases the likelihood of thunderstorms.

Intensity: Avoid any high-intensity exercise. These are the days to do low to moderate intensity, shortened workouts. Save your best runs, power walks and steepest cycling hills for a cooler day.

DO #2: For Deconditioned or Those with Cardiovascular or Pulmonary Conditions:Avoid all outdoor workouts and indoor exercise in an uncontrolled environment as WBGT nears or exceeds 82 degrees: Those who don’t exercise regularly, are overweight or who have heart or lung conditions are especially vulnerable in hot, humid conditions. Opt to exercise indoors in air conditioned environments instead.

DO #3: Avoid Outdoor Workouts and No A/C Indoor Workouts: When “Real Feel” Temperature (WBGT) nears or exceeds 90 degrees: If you are a regular exerciser, particularly if you have the same weekly routine, being forced to change things up courtesy of Mother Nature can actually be a positive thing. It’s healthy and productive, in terms of fitness gains, to keep your body guessing and introduce unfamiliar workouts on different days. Here are some suggestions for alternatives to your regular workout when it’s too risky to do the status quo:

Get a day pass for a nearby gym

Find out the lap swim times for a local pool

Sample a studio yoga or Pilates class

Do an online cardio-strength training body weight workout in a cool, indoor environment

Swap your rest day for the week

Remember, be smart and healthy on those oppressive days and be fit and happier all summer long.

Nothing exemplifies the innately American slogan “go big or go home” quite like our society’s relationship with exercise. We, apparently, either binge-watch “The Walking Dead” while slumped on the couch gorging on bacon-wrapped, cheese-stuffed-crusted pizza or we are fanatically addicted to CrossFit and Ironman training.

Yes, somewhere in the neighborhood of two-thirds of us are overweight or obese. But, at the same time, 2011 saw a record half-million runners complete full marathons in the United States and USA Triathlon had its membership swell to over 500,000 in 2012. And how about this shocking fact? Nearly 2 million people competed in at least one triathlon in 2011, according to the Sports & Fitness Industry Association. (American Council on Exercise, ProSource, May 2015) Consider these statistics don’t take into account participants in shorter-distance but more numerous running, cycling and swimming events and the mushrooming of CrossFit boxes (the unique term for their facilities) from 13 to 7,000 in just ten years, it seems we truly are either going big or staying home.

As a fitness professional, I wish it weren’t so – on both counts. No surprise I wish we didn’t have so many chronically sedentary adults and kids suffering from a whole host of lifestyle conditions and diseases. But, similarly, I worry the rest can’t seem to find motivation and enjoyment from a more moderate, less risky approach to fitness. Yet, wishing it weren’t so doesn’t help anyone. So I decided this post should meet amateur endurance athletes where they are rather than try to affect a change of behavior. Believing that knowledge is power, here are the essentials of what you need to know if you are going big on exercise.

There is growing scientific evidence that extreme endurance training contributes to serious cardiovascular problems. While some studies have soberly concluded that extreme exercise contributes to early death in nearly the same numbers as it does for sedentary individuals, other studies have been less alarmist, but still concerning, in their recommendations. The sweet spot for apparently healthy adults appears to be 30 miles of running per week. More than that, these studies have shown, significantly raises the risk of heart damage. If you are pre-disposed to cardiovascular disease, either genetically or from existing health conditions, I strongly recommend consulting an appropriate medical specialist, such as a cardiologist, before engaging in any endurance training.

Going big on exercise raises risks for acute injury, chronic pain and overtraining. Endurance training combines three factors that contribute the most to these issues: repetitive motion over great distances and with a large amount of force. If one suffers from any of these three training problems, prolonged rest is the least invasive remedy. In some cases, surgery is the only option and sometimes permanent, irreparable damage occurs. This inflicts a devastating blow to the individual. Not only is she likely to be sidelined from competition, throwing her hard sought-for goals out the window, but she many never recover mentally from it. Burn out, over-whelming fear or self-pity can set in and she is in danger of joining the sedentary team. Here are 3 ways to reduce your risks of injury, chronic pain and overtraining:

Rest & Recovery: No one should ever exercise 7 days a week. A minimum of one day of total rest per week is required – no cardio, no strength training, no heavy-duty stretching. One to two other days should be recovery days and they should immediately follow your most intense training days. A recovery day could be a short-distanced, moderately paced cardio workout, a circuit-based strength training session (less than an hour and not high intensity) or a mind-body session, such as yoga.

Maintain your equipment: Check your footwear, performance attire (including sports bras) and bicycle weekly for signs of wear and tear. Replace (or repair) questionable items immediately. If you’re a runner, consider the surfaces you train on. I’m a big proponent of using a mixture of surfaces for training – pavement, track, trail and treadmill or elliptical. But if you prefer, or must use, only one here is a fantastic blog post on the pros and cons of pavement versus trail running.

Strength & Flexibility Train: This is a must. Running as your only training method for a marathon is like sautéing as your only training method to be a chef. Click on your training discipline to link to my customized strength and flexibility training workout: running, cycling and swimming. If you train in multiple disciplines, cycle through the workouts each week.

Fueling, Hydrating and Acclimating: These are each hefty issues in their own right and depending on your discipline, distance, location and season the recommendations for each of these variables is different. The important thing is to do your homework to find the right balance for your training. A few things to keep in mind:

Fueling: Unless you are medically required to avoid certain foods or food groups, highly restrictive or food elimination diets aren’t a good choice for endurance athletes. Yes, avoid highly processed, low-nutrition foods but don’t eliminate whole foods. An endurance athlete requires a full complement of macro and micronutrients and cutting out entire groups of foods makes it very difficult, if not impossible, to meet the minimum of what you need for training.

Hydrating: I put sodium in with the category of hydration. We lose water and sodium when training hard or in high heat. Make sure you’re getting enough of both before, during and after your training sessions and events.

Acclimating: Even the most conditioned professional athletes need to acclimate themselves to drastic changes in temperature, humidity and elevation. Depending upon the individual’s conditioning and how drastic the environmental change is, it could take a couple of days, weeks or months to fully acclimate. Generally speaking, acclimation means taking more rest and recovery days and reducing one or more of the speed, distance and frequency variables of your training workouts until your body has fully adjusted.

If you’re a go big or go home person: you go, Girl! But do it with full knowledge, disciplined training and a smart approach to reducing your risks and you can be going big until your 80s and beyond.

Fit&Happier Workout of the Month defined: These are 30 minute general fitness workouts designed to offer a complete and balanced approach to strength and cardiovascular training in the most efficient way possible. Strength training workouts will each feature a different form of resistance, or load, so that you can choose the type of resistance based on equipment availability and your preference. These will offer full-body strength training and muscle toning with base exercises appropriate for beginners and progressions for those more experienced in strength training. Cardio workouts are designed to get the most calorie burn possible in the time allotted. Combo workouts combine strength and cardio training into one, efficient, full-body, calorie-burning workout. All workouts conclude with flexibility training as no workout is complete without it. Click on the exercises to link to step-by-step written and video instructions provided by ACE Fitness.

Stability Balls: Also known as fit or yoga balls, stability balls are a great strengthening workout tool. Because the stability ball provides an unstable surface, the core must be engaged throughout the exercises in order to maintain balance and proper form. Therefore, stability balls are an important piece of equipment for those interested in balance training and developing core strength. They are used in a similar fashion to a weight bench, where one can perform various exercises while sitting or lying on the ball.

Selecting the correct size and inflation amount is key. For those 5′-5′ 7″ tall, a 22″ (55cm) ball is recommended, while a 26″ (65cm) ball is appropriate for those measuring 5’7″-6′. While these are the two most common sizes, smaller and larger balls are available for those shorter than 5′ or taller than 6′. Generally speaking, the ball is the proper size if one’s knees are bent at a 90 degree angle while seated on the ball. Though, for people who have back issues, a slightly larger ball tends to be more comfortable. A fully inflated ball will be less stable – more likely to roll – but offers better support under your body. While a less inflated ball will make the exercises slightly easier in terms of stability but may not offer enough support, particularly for the back when lying on the ball.

To get the most out of your stability ball workout while using the ball in the safest way, the best approach is to first select the correct size ball for your body and then use it at the most inflated state you can tolerate to reach the minimum amount of repetitions for each exercise. I also like to place the ball on a yoga or exercise mat while using it to keep it from slipping on the floor.

Stability Ball Strength & Flexibility Workout

Concept: Use body weight against gravity as resistance and a stability ball as the base of support to tone and strengthen the body’s major muscle groups while training balance and core stability. Base exercises are for those new to stability ball training. Progressions are offered for those with more experience with these exercises. Be sure you can perform the base exercise, and each subsequent progression, with excellent form for the maximum recommended repetition amount before progressing to the next level. Check your surroundings, you should have enough unobstructed space around you to allow for full range of motion of arms and legs. Perform this workout 1-3 times per week, allowing at least 48 hours before repeating this workout.

Warm-Up: 2-5 minutes of high knee marching, swinging opposing arms to shoulder height as you lift knees to hip height or any other form of moderate cardio movement you choose. The goal is to raise your heart-rate slightly before working your muscles.

Strength Workout: Perform the following exercise circuit in succession with no rest between exercises:

After performing each exercise once, rest for 1-2 minutes and repeat the circuit (ab crunches through glute bridges) for a second set of each exercise. After performing the circuit twice, perform the flexibility workout.

Flexibility Workout: Hold each stretch for 20-30 seconds and breathe deeply throughout the stretches:

This month is a travel back in time. The time before a majority of Americans were struggling with weight gain from growing food portions and decreasing daily physical activity. It’s is all about eating and exercising old-school style.

Old School Exercise

There are 3 factors that exercise studies have repeatedly proven will make workouts more enjoyable and productive. More enjoyment means participants are likely to stick with it week after week. More productive means the most efficient workout in terms of calorie burn.

The first two factors are working out with a partner or group and exercising to fast-paced music. Both have been shown to subconsciously motivate the exerciser to workout at a higher intensity than if she had exercised alone or without music. Interestingly, post exercise, participants in these studies were unaware that they had worked out any harder than they had alone or without music and, yet, reported enjoying the workout more than they did sans partner(s) and music.

The third factor, exercising outdoors, has much the same effect. Outdoor workouts heighten the body’s natural endorphin response to exercise. Meaning, compared to exercising indoors, the body has higher perceived feelings of pleasure when exercising outside. This not only spurs the exerciser into working out at a higher intensity but also gives her an increased post-workout “high”, making it more likely she’ll be back at it. This response is true even on a cloudy day but sunny days increase the good feelings even more.

So, let’s take it outside! Exercise outdoors one day each week without concern for special equipment, membership fees or a fitness class schedule. Here’s how to choose what is right for you:

New to exercise? This should be low impact, like walking.

Already exercising regularly? Either add one more day to your cardio routine with an outdoor workout or take one of your familiar weekly indoor workouts up a notch outside. To up the calorie burn, do walk/power walk or walk/jog intervals.

Jog, run or cycle outdoors already? Try some jog/sprint intervals one day per week to keep it fresh and get more out of your usual workout. If you cycle, either add more hills or do interval sprints on flat straightaways.

Remember, this is one small step – you only need to find 30 minutes to an hour once per week to fit this in. If you can, partner up with someone but, if not, take your favorite upbeat music with you. Plan ahead and have a back-up day in the inevitable event that life (or weather) gets in the way of your old school workout.

Stay safe and injury free. Invest in good quality, proper footwear (walking sneakers for walking, running shoes for jogging/running). If you have a softer surface nearby to amble on, such as a track or a dirt trail, choose that over pavement for some or all of your trek. If possible, exercise in daylight. If you must do your workout in the dark, wear reflective clothing and a light, stay on sidewalk-lined, well-lit streets and always face on-coming traffic. Stretch all the muscles you’ve worked at the conclusion of the workout. And stay hydrated. Plain, cold water is best for the average one-hour workout.

Old School Diet

What I remember about our diet when I was younger is eating out was reserved for special occasions, the only option for fresh produce was in-season fruits and veggies, and large meals were cooked on the weekends, providing several leftover meals during the week. When you compare the obesity rates from then to now it’s clear we, as a society, were doing something right then that we aren’t doing now. And science bears this out as well. The more control we have over what we eat – purchasing, preparing and portioning our own food – the fewer calories we consume and the better the overall nutrition of those calories.

If you eat restaurant/take-out meals one or more times per week regularly, reduce that occurrence by one meal per week. Next month, subtract another restaurant meal from your weekly schedule and so on. Remember the Small Steps motto, don’t drop all take-out meals cold turkey, you’ll quickly become overwhelmed and give up. Start with one per week and go from there.

Maybe your restaurant meals are as rare as they were when you were a kid. Is your downfall those crazy, busy weeknights when you throw together a meal from a series of boxes, cans, jars and frozen concoctions? You pay a premium for those processed, pre-made items. Shift the extra dollars from processed to pre-prepped whole foods. In large grocers you can find pre-cut veggies and pre-trimmed, deboned lean proteins for an easy, healthy stir-fried, baked or grilled meal in 30 minutes. Also, make a habit of preparing a large meal on weekends so you have leftover options (and no pans to clean!) on your busiest weeknights.

If you’re good about avoiding pre-made meals then your old school move could be getting the most nutrition out of what you’re eating. One nice thing about modern-day produce is, if you need fresh strawberries in Vermont in December, you can get them. But, let’s face it, they’re expensive and don’t taste anything like a Vermont-grown June strawberry. Nor are they likely as nutritious. Temperature variants and exposure to air and light over travel time causes fresh produce to lose some of their nutrients. Make it a priority to buy produce in season and, if possible, local. They’re likely to be at their peak in taste and nutrition and the most economical. Eat them raw or minimally cooked to get the most nutrients out of them.

May is a beautiful time of year to get outside and fresh, local produce is beginning to arrive at markets across the country. There is no better time to go old school with your fitness than right now!

If you’re new to the Small Steps series, you can read about the philosophy and strategies of the series here. Know the Small Steps strategies don’t need to be done in any particular order and are independent of one another. So, you can begin the series with this post, continue throughout the rest of the year and pick up what you missed next year.

Author’s Note: I am an exercise professional, not a nutrition professional. My diet recommendations are based on the most current science-backed information provided by nutrition professionals in the fitness industry. Mine are general recommendations that are in line with the guidelines published by the US Dept of Health and Human Services for apparently healthy individuals. If you have a health condition that requires dietary restrictions, I recommend consulting a medical doctor or registered dietician before making any changes to your diet. Always consult your physician before beginning any new exercise program.